Go ahead and eat some Dark Chocolate!

Forget waiting for that next 'cheat meal' ! 

Go ahead and give your sweetheart some dark chocolate this year! 

In 2013, more research has suggested a beneficial link between higher levels of chocolate consumption and the reduction of the risk of cardiovascular events. In one study, participants with the highest levels of chocolate intake had a 37 percent reduction in cardiovascular disease and a 29 percent reduction in strokes, compared with participants who consumed the lowest levels of dark chocolate.

The secret behind dark chocolate’s beneficial effects on the heart is the effect of powerful micronutrients – flavonoids and phenols found naturally within the cocoa bean. Micronutrients Functioning like antioxidants, micronutrients help the body resist and fight damage to cells. Micronutrients are found in fruits and vegetables, an example of where free radicals are neutralized and destroyed. For example, flavanols help keep LDL cholesterol from becoming oxidized and clogging up coronary artery walls.

Studies also suggest that the phenols found in dark chocolate may help lower blood pressure by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure. Improvement in blood pressure has been found in people who consumed as little as 3 1/2 ounces of dark chocolate every day for 15 days. But, the effect may be short lived as one study found that after only two days without chocolate blood pressure returned to previous higher levels. Researchers believe that dark chocolate can help improve Endothelial function (the dilated and elastic function of the blood vessels); improving this function, dark chocolate reduces inflammation, and with normal endothelial function, promotes free flowing blood and prevents platelets from sticking together and forming a clot which can lead to stroke and heart attack.

Unfortunately, there can be a down side to the chocolate we eat every day. First, as chocolate is processed to eliminate the natural bitter flavor, the beneficial flavonoids and phenols are also removed. Second, the chocolate we consume is usually processed with excess fat and sugar. These extra calories can lead to obesity and diabetes, which can reverse any positive effects that chocolate may have on the heart.

Tips to make sure the dark chocolate you are consuming (in moderation) is doing your body good:

• Look for a cocoa content of at least 65 percent and remember the higher the better in terms of flavonoids and phenols. Milk chocolate has lower levels of cocoa, and white chocolate does not contain any cocoa. Even worse, both milk and white chocolate have more fat and sugar than dark chocolate. 
• Limit yourself to no more than 3 ounces (85 grams) a day 
• Balance the extra calories from dark chocolate by eliminating calories from your diet 
• Don’t wash down your chocolate with milk, as it may interfere with the absorption of antioxidants from chocolate 
• Don’t forget about other sources of flavonoids and phenols like fruits, vegetables and red wine

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Sleep issues have you restless? Try Tart Cherry Juice for Insomnia Relief

With the busy schedules we face on a daily basis, finding time to sleep the proper amount of time can be difficult.  Taking naps could be an option, but even that is tough, without or without children.  Now take it a step further: insomnia.  Being tired and not being able to sleep is the worst.  There are times that my mind can't rest because it is thinking of tomorrow, or what I need to do for my week, wether it be personally or for business.  Bottom line: I don't get much sleep either.  

One remedy, melatonin, works for me but I think if I take the supplement too late in the evening, I have a hard time getting up the next morning.  I have another remedy, natural tart cherry juice.  Organic Montmorency tart cherry Juice is made from 100 percent pure cherries grown on the eastern shore of Lake Michigan, where they are washed, hand sorted and pressed using no pressing aids or chemical enzymes. Potent in antioxidants known as anthocyanins, that promote healthy circulation, stimulate proper nerve function and possess cancer-inhibiting properties, cherry juice is also helpful in lowering cholesterol levels and protecting against muscle damage caused by excessive exercising.

A small study from Louisiana State University suggests that 8 ounces of Montmorency tart cherry juice ingested twice daily may help older-adult insomniacs sleep better at night.  The researchers, who presented their findings at the Experimental Biology 2014 meeting in San Diego at the end of April, showed that older-adult subjects with insomnia who drank tart cherry juice both morning and evening over a 2-week period, increased their sleep time by nearly 90 minutes.

Study Details
In a randomized crossover clinical trial, seven older adults (average age, 63) with insomnia consumed 8 ounces of tart cherry juice twice daily for 2 weeks and then, following a 2-week washout period, consumed a placebo beverage twice daily for a second 2-week period.
Subjects’ sleep was studied in a controlled setting, using overnight polysomnography to evaluate sleep efficiency, such as onset and duration of sleep. Participants completed questionnaires related to sleep, fatigue, depression and anxiety and submitted blood work.

When subjects drank the Montmorency tart cherry juice in the morning and evening, they were able to sleep more than an hour longer each night (averaging 84 minutes) than they did when taking the placebo, and sleep also tended to be more efficient.  The scientists pointed out in a press release that Montmorency tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle. The belief is that Montmorency cherries have sleep-enhancing benefits; in turn, studies were performed to understand if the benefits were due to the melatonin content or to another component in the juice.

They concluded the ruby-red pigments in the juice, known as proanthocyanidins, specifically  abundant in Montmorency tart cherries, play a large role. In the study, tart cherry juice helped to increase the availability of tryptophan, an essential amino acid and a serotonin precursor that helps with sleep.

Note
Tart cherry juice contains about 130 calories per 8 ounces, so if you decide to add this regimen to your diet, be sure to account for the extra 260 liquid calories per day.

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Who Has Heard of Glutathione?

I have had a few great educational conversations with clients this week over the topic of Glutathione.

Glutathione is naturally occurring substance that acts as: 

• a detoxifier 
• an antioxidant
• immune system booster

Additionally, it can help your body repair damage caused by: 

• Stress
• Pollution 
• Radiation 
• Infection 
• Drugs
• Poor Diet 
• Aging 
• Injury 
• Trauma 
• Burns 

Sounds awesome, right !?  It is...

Not a lot of people know that you can take Glutathione.. 

Orally 

or 

Intramuscluar

Glutathione is not well absorbed orally, making the injection delivery a much more effective option. 
The oral supplement seen here is great for recycling the glutathione that the body naturally produces and has inside of itself.  
This is a preventative supplement used to reduce the free radical damage in the body and help prevent disease and inflammation. So if you are after anti-aging at the highest degree, check out Glutathione!

In Health, 

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com